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YOGA FOR WORK-LIFE BALANCE: ACHIEVINGHARMONY THROUGH MINDFUL PRACTICES

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Dr D. Divya at Sri Ramakrishna College of Arts and Science
Dr D. Divya
Santhanakrishnan Devarajan at Sri Ramakrishna College of Arts and Science
Santhanakrishnan Devarajan
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Abstract

The ever-increasing demands of work can create significant challenges in achieving work-life balance. Yoga, an ancient practice integrating physical postures, breathwork, and meditation, offers a promising approach to promote wellbeing and improve work-life balance. This article explores the potential of yoga in achieving harmony between work and personal life. It reviews existing literature on the benefits of yoga for stress reduction, improved focus, and enhanced self awareness. Additionally, the article discusses how these benefits can translate into improved work performance and a more fulfilling personal life. The limitations and challenges associated with yoga practice in the workplace are also addressed.
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Yoga for Health,
Happiness & Harmony
First Edition
Editors
Dr. I. Parvin Banu
Associate Professor & Head,
Dr. R. Sivaramakrishnan
National Seminar Coordinator,
Youth Red Cross Programme Officer,
Assistant Professor,
PG & Research Department of International Business,
Sri Ramakrishna College of Arts & Science (Autonomous),
Nava India, Coimbatore, Tamil Nadu, India.
Published by
Coimbatore Institute of Information Technology
#156, 3rd Floor, Kalidas Road, Ramnagar,
Coimbatore – 641009, Tamil Nadu, India.
Phone: 0422 - 4377821
www.ciitresearch.org
ii
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This edition has been published by Coimbatore Institute of Information Technology,
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Limits of Liability/Disclaimer of Warranty: The author and publisher have used their
effort in preparing this Yoga for Health, Happiness & Harmony book and author makes
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Coimbatore Institute of Information Technology,
#156, 3rd Floor, Kalidas Road, Ramnagar,
Coimbatore – 641009, Tamil Nadu, India.
Phone: 0422 - 4377821
www.ciitresearch.org
iii
About SRCAS
Sri Ramakrishna College of Arts & Science (Formerly known as SNR sons College)
continues its journey in the field of higher education in the 37th year. It is situated
at the heart of the city and has a beautiful campus sprawling over an area of 15.9
acres with excellent infrastructure. It is affiliated to Bharathiar University and
accredited by National Assessment and Accreditation Council since 2001, with A+
in its 4th cycle. It is recognized by the UGC Act under sections 2f & 12B from 2007.
The college enjoys autonomous status since 2004. It is an ISO 9001:2015 certified
college. The college is under the STAR College Scheme of the Department of
Biotechnology (DBT), Government of India since 2019. The college secured 86th
Rank in the National Institutional Ranking Framework (NIRF) in 2023. In the
National Level Ranking of the leading Magazines, our college is placed in the list of
top 50 colleges. The college set a record in the Noble Book of World Records in
2023 for organizing an Awareness Rally on Cleanliness. Education World Rankings
2024 ranked the college in 9th place in Tamil Nadu in the Private Autonomous Arts
& Science category.
About Youth Red Cross
Youth Red Cross (YRC) of Sri Ramakrishna College of Arts & Science was started
in the year 2016. It serves as a vital platform for young people to engage in
humanitarian activities, promote health and well-being, and contribute to building
more compassionate and resilient societies. Through its activities, it aims to uphold
the fundamental principles of the Red Cross movement and inspire a new generation
of humanitarian leaders.
About the Department
PG and Research Department of International Business was started in the year 1998.
The department offers BCom IB and MCom IB programs, that offers exposure to
complexities of International dimensions of several disciplines such as Foreign
Trade, Export Import Documentation, Supply Chain Management, Logistics
Management, Foreign Exchange Management, HR Management, International
Marketing, International Finance as well as International Economics and Social
culture. It helps students tackle challenges of a complex multicultural, multilingual
and a globally competitive environment as well as expose them to managerial
challenges of International trade and of working under different jurisdictions.
iv
About ICPR
The Indian Council of Philosophical Research (ICPR), New Delhi set up by the
Ministry of Education, Government of India, was registered as a society in March
1977 under the Societies Act, 1860, but it actually started functioning in July 1981
under the Chairmanship of Professor D.P. Chattopadhyaya. The Council has a broad-
based membership comprising distinguished philosophers, Social scientists,
representatives of the University Grants Commission, Indian Council of Social
Science Research, Indian Council of Historical Research, Indian National Science
Academy, the Central Government and the Government of Uttar Pradesh. The
Governing Body (GB) and the Research Project Committee (RPC) are the main
authorities of the Council.
v
Message from Principal & Secretary
Dr. B. L. Shivakumar
Principal and Secretary,
Sri Ramakrishna College of Arts &Science (Autonomous),
Nava India, Coimbatore, Tamil Nadu, India.
I am privileged in stretching my wishes for ICPR sponsored one day National
seminar on “Yoga for Health, Happiness and Harmony”. organized by PG &
Research Department of International Business in association with Youth Red Cross.
The International Day of Yoga is a day in recognition of Yoga, that is celebrated
across the world annually on 21 June, following its adoption by the United
Nations in 2014. As Yoga exercises have shown significant benefits for physical and
mental well-being, it was considered important by the UN to globally promote this
wellness practice, which originated in ancient India.
I would like to congratulate the PG and Research Department of International
Business for hosting the third ICPR sponsored Seminar / Lecture consecutively. The
Department has been organising funded programmes sponsored by other funding
Agencies like AICTE, ICSSR, Insurance Institute of India etc., and holds MOUs
with Research Agencies like Indian Academic Researchers Association for
enhancing its Research Activities.
I am glad that the faculty Team of the Department is also bringing out the Edited
Book Chapter wrapped up with the research knowledge of attendees and paper
contributions from various institutions. My sincere thanks and appreciations are due
to the Coordinator, Editorial Board members, Organising Secretary and the members
of the faculty and students of PG and Research Department of International Business
for taking great efforts in organizing this programme and making it a grand success.
Hearty Congratulations
Dr. B. L. Shivakumar
Principal and Secretary.
vi
Message from Convenor
Dr. I. Parvin Banu
Associate Professor & Head,
PG & Research Department of International Business,
Sri Ramakrishna College of Arts & Science (Autonomous),
Nava India, Coimbatore, Tamil Nadu, India.
I am so privileged and humbled to express my gratitude to the sponsoring Agency
ICPR (Indian Council of Philosophical Research) for such a novel initiative to fund
such Seminars in commemoration of International Day of Yoga 2024. I would like
to acknowledge the support extended by the Management and Principal for
organising such Academic events. This one-day Seminar on “Yoga for Health,
Happiness and Harmony” organised by PG and Research Department of
International Business in association with Youth Red Cross finds a way to promote
a deeper understanding of Yoga as a holistic discipline. Many enthusiastic cracked
it in their submission of papers which is included in our publication in Edited Book
Chapter with ISBN at free of cost to recognize their splendid work.
I am so delighted and felicitations to the Coordinator, Organising Committee
members and Student Co-ordinators.
Dr. I. Parvin Banu
Convenor.
vii
Message from ICPR National Seminar Coordinator
Dr. R. Sivaramakrishnan
National Seminar Coordinator, Youth Red Cross
Programme Officer, Assistant Professor,
PG & Research Department of International Business,
Sri Ramakrishna College of Arts & Science (Autonomous),
Nava India, Coimbatore, Tamil Nadu, India.
This year marks the 10th International Day of Yoga with the theme “Yoga for Self
and Society.” Yoga, a transformative practice, represents the harmony of mind and
body, the balance between thought and action, and the unity of restraint and
fulfilment. It integrates the body, mind, spirit, and soul, offering a holistic approach
to health and well-being that brings peace to our hectic lives. Its power to transform
is what we celebrate on this special day.
I am so privileged and humbled to receive the fund from ICPR for the 3rd time for
organising the Seminar / Lecture. At the outset, I would like to thank the Funding
Agency ICPR for encouraging Philosophical Research in Higher Educational
Institutions. I am obliged to thank our Management, Principal, Faculty Team,
Students and Participants for the support to make this National Seminar happen. The
PG and Research Department of International Business finds its legacy way back
from 1998 and it has completed Silver Jubilee last year. The Department offers
B.Com International Business and M.Com International Business. An exclusive
Club for Research namely “SCOPRA” is hosted by the Department to encourage
Students and Faculty research activities.
I am thrilled to witness our collective engagement in crafting the edited book chapter
on “YOGA FOR HEALTH, HAPPINESS & HARMONY”. This endeavor
harmonizes with the One day National Level Seminar sponsored by the ICPR. And
I appreciate your dedication and the meticulous effort you put into crafting your
chapter. Your commitment to scholarly excellence has certainly elevated the quality
of our publication. Once again, thank you for sharing your expertise and contributing
to the success of our seminar's outcomes. We look forward to your continued
involvement in our future endeavors.
Dr. R. Sivaramakrishnan
ICPR National Seminar Coordinator.
viii
Notes
**********
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TABLE OF CONTENTS
C.No
P. NO
1
1
2
8
3
14
4
26
5
39
6
52
7
59
8
69
9
78
10
93
x
11
99
12
104
13
121
14
128
15
134
16
138
17
143
18
146
19
153
20
161
21
176
22
183
23
185
xi
24
191
25
195
26
203
27
207
28
211
29
215
30
221
31
229
32
235
33
240
34
245
35
250
36
256
37
267
xii
38
279
39
293
40
302
41
308
42
319
43
323
44
332
45
338
46
353
47
361
48
368
49
376
50
384
xiii
51
394
52
398
53
403
54
410
55
416
56
420
57
427
58
432
59
446
60
453
61
458
62
470
xiv
63
475
64
481
65
487
66
493
67
501
68
505
69
517
70
522
71
526
72
535
73
547
74
560
75
570
xv
76
579
77
585
78
589
79
596
80
599
81
605
82
611
83
620
84
628
85
637
86
643
Yoga for Health, Happiness & Harmony
207
CHAPTER – 27
YOGA FOR WORK-LIFE BALANCE: ACHIEVING HARMONY
THROUGH MINDFUL PRACTICES
Dr. D. Santhanakrishnan1, Dr. D. Divya2
1Associate Professor & Head, 2Assistant Professor,
1Department of B. Com PA, 2Department of MBA,
Sri Ramakrishna College of Arts & Science, Coimbatore.
Abstract---The ever-increasing demands of work can create significant challenges
in achieving work-life balance. Yoga, an ancient practice integrating physical
postures, breathwork, and meditation, offers a promising approach to promote well-
being and improve work-life balance. This article explores the potential of yoga in
achieving harmony between work and personal life. It reviews existing literature on
the benefits of yoga for stress reduction, improved focus, and enhanced self-
awareness. Additionally, the article discusses how these benefits can translate into
improved work performance and a more fulfilling personal life. The limitations and
challenges associated with yoga practice in the workplace are also addressed.
Keywords---Work-Life Balance, Yoga, Stress Management, Mindfulness,
Wellbeing
1. Introduction
Work-life balance refers to the ability to effectively manage professional and
personal commitments, leading to a sense of satisfaction and fulfilment in both
aspects of life. In today's fast-paced world, achieving a healthy work-life balance
can feel like a constant struggle. We juggle deadlines, responsibilities, and personal
commitments, leaving us feeling burnt out and depleted. But what if there was a
practice that could help you manage stress, boost your energy, and find moments of
calm amidst the chaos? Enter yoga – an ancient discipline that goes far beyond
physical postures. This introduction will explore how yoga, with its unique blend of
movement, breathwork, and mindfulness, can be the key to unlocking a more
harmonious and fulfilling life.
2. Objective
This article aims to investigate the potential of yoga as a tool for improving work-
life balance. It examines the impact of yoga practices on stress reduction, attention
Yoga for Health, Happiness & Harmony
208
management, and self-awareness, and explores how these benefits contribute to a
more balanced and fulfilling life.
3. Statement of the Problem
Work-life imbalance is a growing concern, impacting employee well-being and
overall organizational productivity. Traditional approaches to work-life balance
often focus on time management strategies. This article investigates a more holistic
approach, exploring how yoga practices can address the root causes of work-life
imbalance by promoting stress reduction, improved focus, and self-awareness.
4. Review of Literature
Research has documented the various benefits of yoga on physical and mental
health. Yoga practices have been shown to effectively reduce stress and anxiety
(Pascoe et al., 2018). Studies indicate that yoga can improve focus and concentration
(Ludvina., 2017). Additionally, yoga cultivates self-awareness, allowing individuals
to better understand their physical and mental needs (Cramer et al., 2018).
Stress Management and Work-Life Balance: Stress is a significant contributor to
work-life imbalance. Yoga practices, particularly mindfulness meditation and
breathing exercises, help individuals manage stress more effectively. By reducing
stress levels, yoga can improve emotional well-being and create a greater sense of
calm, leading to better boundaries between work and personal life (Pascoe et al.,
2018).
Improved Focus and Work Performance: Enhanced focus and concentration,
fostered by yoga practices, can translate to greater productivity and improved work
performance. By being more present and focused at work, individuals can
accomplish tasks more efficiently, potentially leading to a better work-life balance
with more time for personal pursuits (Ludvina et al., 2017).
Self-Awareness and Personal Fulfillment: Cultivating self-awareness through
yoga allows individuals to identify their needs and priorities. By understanding their
physical and mental limitations, individuals can set realistic expectations for
themselves at work, leading to a more balanced approach to life and a greater sense
of personal fulfillment (Cramer et al., 2018).
Yoga for Health, Happiness & Harmony
209
5. Research Methodology
A comprehensive review of existing literature on the benefits of yoga for stress
reduction, improved focus, and self-awareness was conducted. Additionally, case
studies or surveys exploring the integration of yoga practices in corporate wellness
programs could be included to further strengthen the article.
6. Data Analysis
The data analysis would involve synthesizing the findings from the literature review
to build a comprehensive understanding of the impact of yoga on work-life balance.
If case studies or surveys are used, a qualitative analysis approach would be
employed to identify key themes and insights regarding the effectiveness of yoga
programs in promoting work-life balance.
7. Findings and Suggestions
Yoga effectively reduces stress and anxiety, enhancing emotional well-being and
helping to create better boundaries between work and personal life. It also improves
focus and concentration, leading to greater productivity and efficiency at work,
thereby freeing up more time for personal pursuits and contributing to a better work-
life balance. Additionally, yoga cultivates self-awareness, enabling individuals to
understand their needs and set realistic expectations, which promotes a balanced and
fulfilling life. Incorporating yoga into the workplace through lunchtime sessions or
employee wellness programs can leverage these benefits to foster overall well-being
and harmony between work and personal life.
8. Conclusion
Yoga offers a promising approach to promoting work-life balance. By reducing
stress, enhancing focus, and cultivating self-awareness, yoga practices can empower
individuals to manage professional and personal demands more effectively.
Organizations can play a vital role by incorporating yoga programs and promoting
a culture of well-being, leading to a more productive and balanced workforce.
REFERENCES
• Cramer, H., Haller, M., &Lauche, S. (2018). Yoga for anxiety: A systematic
review and meta-analysis of randomized controlled trials. Depression and
Anxiety, 35
Yoga for Health, Happiness & Harmony
210
• Pascoe, M. C., & others (2018). The effects of yoga on stress, anxiety, and
depression. (International journal of stress management, 29(2), 157-168).
• Ludvina, R., Khanna, S., &Rao, H. N. (2017). Impact of yoga on cognitive
function and mental health. (Journal of alternative and complementary medicine
(New York, N.Y.), 23(4), 266-271).
• Cramer, H. H., & others (2018). Mindfulness-based interventions for improving
emotional well-being in adults: A systematic review and meta-analysis. (JAMA
internal medicine, 178(4), 490-501).
ResearchGate has not been able to resolve any citations for this publication.
Mindfulness-based interventions for improving emotional well-being in adults: A systematic review and meta-analysis
  • Jan 2018
  • 490-501
  • H H Cramer
• Cramer, H. H., & others (2018). Mindfulness-based interventions for improving emotional well-being in adults: A systematic review and meta-analysis. (JAMA internal medicine, 178(4), 490-501).